Every minute on the minute for 15 minutes: 10 pull-ups 15 push-ups 20 air squats If you fall behind the clock, keep going for 15 minutes and see how many rounds you can complete

9-7-5 reps for time of: Muscle-Ups Snatches (135/95 lb)

Complete as many rounds as possible in 20 minutes of: 10 pull-ups 20 push-ups 30 air squats 15 pull-ups 30 push-ups 45 air squats 20 pull-ups 40 push-ups 60 air squats 25 pull-ups 50 push-ups 75 air squats 30 pull-ups 60 push-ups 90 air squats

Complete as many rounds as possible in 20 minutes of: 5 strict pull-ups 10 push-ups 15 air squats

3 rounds for time of: 21 thrusters (115/85 lb) 21 chest-to-bar pull-ups

21-15-9 reps for time of: Squat Cleans (135/95 lb) Ring Dips

3 rounds for time of: 800-m run 42 kettlebell swings (53/35 lb) 24 pull-ups

Complete as many rounds as possible in 20 minutes of: 5 handstand push-ups 10 pistols (alternating) 15 pull-ups

Complete as many rounds as possible in 20 minutes of: 5 handstand push-ups 10 pull-ups 25 air squats

For time: 150 wall ball shots (20/14 lb) (to 10/9 ft)

5 rounds of: Bodyweight Bench Press for max reps (men: typically 185-225 lb, women: typically 125-155 lb) Strict Pull-Up for max reps Rest 3-5 minutes between rounds

3 rounds of: Wall Ball Shot for max reps (20/14 lb) (to 10/9 ft), 1 minute Sumo Deadlift High Pull for max reps (75/55 lb), 1 minute Box Jump for max reps (20/16 in), 1 minute Push Press for max reps (75/55 lb), 1 minute max-calorie Row, 1 minute Rest 1 minute

5 rounds for time of: 20 handstand push-ups 40 pull-ups 60 pistol squats, alternating

For time: 100 hang power snatches (65/45 lb) 100 push presses (65/45 lb) 100 sumo deadlift high pulls (65/45 lb) 100 front squats (65/45 lb)

3 rounds for time of: 400-m run 21 kettlebell swings (53/35 lb) 12 pull-ups

5 rounds of: Bodyweight Bench Press for max reps Pull-Up for max reps

For time: 30 clean and jerks

3 rounds for time of: 500-m row 12 deadlifts (bodyweight) (bodyweight) 21 box jumps (20 in)

5 rounds of: In 3 minutes: Complete as many rounds as possible of: 3 power cleans (135/95 lb) 6 push-ups 9 air squats Rest 1 minute

9-7-5 reps for time of: Muscle-Ups Power Snatches (135/95 lb)

3 rounds for time of: 800-m run 42 kettlebell swings (53/35 lb) 24 pull-ups

Every minute on the minute for 30 minutes: 5 pull-ups 10 push-ups 15 air squats

50-40-30-20-10 reps for time of: Double-Unders Sit-Ups

For time: 100 pull-ups 100 push-ups 100 sit-ups 100 air squats